A Plant Based Pregnancy- Fertility Boosting Vegan Shepherds Pie

Fuelling your pregnancy on a plant based, vegan diet can feel hard to navigate. And ensuring you’re consuming a nutritionally dense diet full of all the nutrients needed to support pregnancy without meat is not always easy. Naturopath Briana Surkitt from By Blu Naturopathy  has crafted this hearty vegan Shepherd’s Pie recipe packed with essential fertility nutrients like folate, fibre and protein to remind us supporting a healthy pregnancy diet and boosting your fertility journey while avoiding animal products is both possible and delicious.

Ingredients

Serves 4

  • 1 tbsp coconut oil
  • 1 Red onion
  • 3 portobello Mushrooms, diced
  • 3 cloves of garlic, crushed
  • 2 tbsp Tomato paste
  • 1 tsp Vegan worsteshire sauce (optional)
  • 2 tbsp Tapioca starch
  • 2 tins lentils
  • 1 head Broccoli, chopped
  • 1 cup Brussel sprouts, chopped
  • 500mL Vegetable broth
  • 1 tsp dried Rosemary
  • 1 tsp fresh thyme
  • Pinch of salt & pepper
shepherds-pie
  • 2-3 medium Sweet potato, steamed
  • Pinch of salt & pepper
  • 1 tbsp Vegan butter

Serve –

  • Asparagus, steamed or sautéed
  • Fresh Thyme

Method

  1. Melt coconut oil in a fry pan, then add onion to sauté until translucent. Add in garlic, mushrooms, rosemary, thyme, salt and pepper and sauté until mushrooms are soft.
  2. Add tapioca starch, tomato paste and worsteshire sauce and stir until combined.
  3. Add in lentils, vegetables and broth and simmer until thickened.
  4. Meanwhile, mash sweet potato, vegan butter and salt and pepper together.
  5. Once filling is thickened to your liking (about 10 minutes), add to a greased baking dish, topping with potato.
  6. Bake for 15 minutes in a preheated oven to 200 degrees celsius, or until golden brown.
  7. Serve with some steamed greens & enjoy !
vegan shepherds pie for pregnancy

Nutritional Benefits for Pregnancy:

  • Folate: Lentils are rich in folate, with about 358 micrograms per cup. With this vegan shepherd’s pie serving 4 people, each serving provides a significant amount of folate from lentils, contributing to healthy foetal development and reducing the risk of neural tube defects.
shepherds pie close up
  • Fibre: This dish is packed with fibre from lentils, vegetables, and whole potatoes. Adequate fibre intake helps prevent constipation, a common issue during pregnancy.
  • Iron: Lentils are also an excellent source of iron, essential for the production of haemoglobin and preventing iron-deficiency anaemia during pregnancy.
  • Vitamins and Minerals: The variety of vegetables in this recipe provide essential vitamins and minerals such as vitamin C, vitamin A, potassium, and antioxidants, supporting overall maternal health and foetal growth.

Enjoy this hearty and nutritious vegan shepherd’s pie as a wholesome meal that supports a healthy pregnancy!

Looking for more on plant based diets in pregnancy? We cover the specific nutrients to consider over here.

The best source of nutrients always come directly from our food. But when it’s difficult to consume everything we need from diet alone, a prenatal vitamin can fill in the gaps. The Prenatal by moode offers an Australian made vegan supplement to support nutritional wellbeing in preconception, pregnancy and postpartum. Yes, one pill for the whole journey make ride less cluttered.

Made with vegan substitutes throughout the formulation, The Prenatal is made with:

  • Plant-derived Vitamin D3- Vegan Cholecalciferol.
  • Phytomenadione- Vegan Vitamin K1, with no input of ingredients coming from animals or animal derivatives.
  • All our Excipients are free from animal , fish, crustacean and any of their derivatives.

The Prenatal by moode is proudly, 100% vegan.

moode bottle
Visit our shop to find out more about The Prenatal supplement to help support a healthy pregnancy.

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